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  6. Sweet potato vs. Pot roast

Sweet potato vs. Pot roast — In-Depth Nutrition Comparison

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Significant differences between sweet potato and pot roast

  • Sweet potato has more vitamin A; however, pot roast is richer in vitamin B12, zinc, selenium, iron, vitamin B3, phosphorus, and choline.
  • Sweet potato covers your daily vitamin A needs 284% more than pot roast.
  • Sweet potato contains less saturated fat.
  • Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of pot roast is 0.

Specific food types used in this comparison are Sweet potato, raw, unprepared and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Sweet potato vs Pot roast infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more MagnesiumMagnesium +31.6%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +45.9%
Contains more CopperCopper +52.5%
Contains more ManganeseManganese +2480%
Contains more IronIron +296.7%
Contains more ZincZinc +2120%
Contains more PhosphorusPhosphorus +270.2%
Contains less SodiumSodium -14.5%
Contains more SeleniumSelenium +4400%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +32.2%
Contains more Vitamin B5Vitamin B5 +40.1%
Contains more FolateFolate +22.2%
Contains more Vitamin EVitamin E +96.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +180.3%
Contains more Vitamin B3Vitamin B3 +637%
Contains more Vitamin B6Vitamin B6 +35.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +795.9%
~equal in Vitamin K ~1.8µg

All nutrients comparison - raw data values

Nutrient Sweet potato Pot roast DV% diff.
Vitamin B12 0µg 2.13µg 89%
Vitamin A 709µg 0µg 79%
Zinc 0.3mg 6.66mg 58%
Protein 1.57g 28.94g 55%
Selenium 0.6µg 27µg 48%
Cholesterol 0mg 116mg 39%
Saturated fat 0.018g 7.548g 34%
Fats 0.05g 19.17g 29%
Iron 0.61mg 2.42mg 23%
Vitamin B3 0.557mg 4.105mg 22%
Monounsaturated fat 0.001g 8.175g 20%
Choline 12.3mg 110.2mg 18%
Phosphorus 47mg 174mg 18%
Fiber 3g 0g 12%
Manganese 0.258mg 0.01mg 11%
Calories 86kcal 297kcal 11%
Vitamin B2 0.061mg 0.171mg 8%
Carbs 20.12g 0g 7%
Vitamin B6 0.209mg 0.283mg 6%
Copper 0.151mg 0.099mg 6%
Starch 12.65g 5%
Polyunsaturated fat 0.014g 0.708g 5%
Vitamin B5 0.8mg 0.571mg 5%
Vitamin C 2.4mg 0mg 3%
Potassium 337mg 231mg 3%
Vitamin E 0.26mg 0.51mg 2%
Vitamin B1 0.078mg 0.059mg 2%
Vitamin D 0IU 8IU 1%
Folate 11µg 9µg 1%
Magnesium 25mg 19mg 1%
Vitamin D 0µg 0.2µg 1%
Fructose 0.7g 1%
Calcium 30mg 16mg 1%
Net carbs 17.12g 0g N/A
Sugar 4.18g 0g N/A
Sodium 55mg 47mg 0%
Vitamin K 1.8µg 1.8µg 0%
Tryptophan 0.031mg 0.19mg 0%
Threonine 0.083mg 1.156mg 0%
Isoleucine 0.055mg 1.317mg 0%
Leucine 0.092mg 2.302mg 0%
Lysine 0.066mg 2.446mg 0%
Methionine 0.029mg 0.754mg 0%
Phenylalanine 0.089mg 1.143mg 0%
Valine 0.086mg 1.436mg 0%
Histidine 0.031mg 0.924mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +48.9%
Contains more OtherOther +-9900%
Contains more ProteinProtein +1743.3%
Contains more FatsFats +38240%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +817400%
Contains more Poly. FatPolyunsaturated fat +4957.1%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
  2. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.